Dead Bench Press Cluster
Posted: Mon Feb 19, 2024 3:17 am
What are your thoughts on dead bench press and cluster sets?
Start point: 85% of 1 RM
3x5 (1/1/1/1/1)
30 seconds between reps 3x1/30/1/30/1/30/1/30/1/
3 minutes between sets 1x5/3/1x5/3/1x5
Progression is like double progression add small increasments
Exemple:
W1 100 kg 3x5 (15)
W2 102 kg 2x5 1x3/Failure (13)
W3 102 kg 2x5 1x4/Failure (14)
W4 102 kg 3x5 (15)
W5 104 kg...
This method is good for starting strength of the chest and explosive strength and power i think.
85%+ should recrute high treash motor units and fiber tipe IIa/IIx doing it with explosive intension concentric.
Will high trashold unit stay activated trought eccentric part if incorporate 5 sec duration because we are stronger in eccentric part of the lift?
With longer eccentric time under tension mechanical tension is greater on fibers which are more damaged (micro tears) when are they longering under tension, is this good for miofibrylar hipertropy and should it be incorporate?
Start point: 85% of 1 RM
3x5 (1/1/1/1/1)
30 seconds between reps 3x1/30/1/30/1/30/1/30/1/
3 minutes between sets 1x5/3/1x5/3/1x5
Progression is like double progression add small increasments
Exemple:
W1 100 kg 3x5 (15)
W2 102 kg 2x5 1x3/Failure (13)
W3 102 kg 2x5 1x4/Failure (14)
W4 102 kg 3x5 (15)
W5 104 kg...
This method is good for starting strength of the chest and explosive strength and power i think.
85%+ should recrute high treash motor units and fiber tipe IIa/IIx doing it with explosive intension concentric.
Will high trashold unit stay activated trought eccentric part if incorporate 5 sec duration because we are stronger in eccentric part of the lift?
With longer eccentric time under tension mechanical tension is greater on fibers which are more damaged (micro tears) when are they longering under tension, is this good for miofibrylar hipertropy and should it be incorporate?